LEVEL 3

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

FRONT SQUAT

1-count pause to a Max 3, 3, 3, 1, 1, 1 reps

BAND WAVE Week 1: 1 Black Week 2: 2 Red Week 3: 1 Black, 1 Red Week 4: No bands

 

CONJUGATE DEADLIFT MAX

Deficit Wave

Week 1: 1 Thick Mat, 1 Thin Mat + 2 Chains Week 2: 1 Thick Mat + 2 Chains Week 3: 1 Thin Mat + 2 Chains Week 4: Straight Weight off the floor

 

5 SET SUPERSET

Weighted GHD (even if you add 10lbs): 5 reps Weighted Back Extensions (1-3 plates): 5 reps

 

PYRAMID SET BACK SUPERSET: 5 SETS

Chin-ups: 12, 10, 8, 6, 20 reps (use band if needed to get 20)

1 Arm Rows: 12, 10, 8, 6, 20 reps

Banded Arrows: 20 reps

 

5 SET SUPERSET

Mike Mentzer Pre Exhaust

1 Arm Pulldowns: 15 reps each Wide-grip Pulldowns or Pull-ups: To failure

 

AB CIRCUIT: 3-5 SET SUPERSET

Straight Leg Lifts: 20 reps Knee-ups: 20 reps

   

LEVEL 2

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

FRONT SQUAT

1-count pause to a Max 3, 3, 3, 1, 1, 1 reps

 

CONJUGATE DEADLIFT MAX

Deficit Wave

Week 1: 1 Thick Mat, 1 Thin Mat Week 2: 1 Thick Mat Week 3: 1 Thin Mat Week 4: Straight Weight off the floor

 

4 SET SUPERSET

Weighted GHD (even if you add 10lbs): 5 reps Weighted Back Extensions (1-2 plates): 5 reps

 

PYRAMID SET BACK SUPERSET: 5 SETS

Chin-ups: 10, 8, 6, 4, 15 reps (use band if needed to get 20)

1 Arm Rows: 10, 8, 6, 4, 15 reps

Banded Arrows: 15-20 reps

 

4 SET SUPERSET

Mike Mentzer Pre Exhaust

1 Arm Pulldowns: 12 reps each Wide-grip Pulldowns or Pull-ups: To failure

 

AB CIRCUIT: 3-4 SET SUPERSET

Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps

   

LEVEL 1

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 10 reps Ankle Weight Hamstrings: 30 reps

 

3 SET SUPERSET

Weighted GHD (even if you add 10lbs): 5 reps Weighted Back Extensions (1-2 plates): 5 reps

 

PYRAMID SET BACK SUPERSET: 5 SETS

Chin-ups: 8, 6, 4, 4, 12 reps (use band if needed to get 20)

1 Arm Rows: 8, 6, 4, 4, 12 reps

Banded Arrows: 12-15 reps

 

3 SET SUPERSET

Mike Mentzer Pre Exhaust

1 Arm Pulldowns: 10 reps each Wide-grip Pulldowns or Pull-ups: To failure

 

AB CIRCUIT: 3 SET SUPERSET

Straight Leg Lifts: 15 reps Knee-ups: 15 reps

LEVEL 3

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

WARMUP: 2-3 SETS

Banded Arrows: 20 reps Rotator Cuff: 20 reps V-Bar Pulldowns: 20 reps

 

CONJUGATE BENCH

*With speciality barbells

*Do pauses if you don’t have access to all the extras

Week 1: Football Bar + 2 Chains + 3-count pause Week 2: Fat Bar + 2 Chains + 2-count pause Week 3: Arch Bar + 2 Chains + 1-count pause Week 4: Regular Bar + No Chains 5-count pause

*High rep Pulldowns in between sets for 20 reps

 

8 SET SUPERSET

Dumbbell Bench Press: 8 reps Banded Arrows: 20 reps

 

CONJUGATE BENCH MAX

Week 1: 3-count pause Week 2: 2-count pause Week 3: 1-count pause Week 4: 5-count pause

*High rep Pulldowns in between sets for 20 reps

*If you're pitching within a few days stick with 3-5 sets at a moderate weight and pay attention to form

 

8 SET SUPERSET

Dumbbell Bench Press: 8 reps Banded Arrows: 20 reps

 

3-5 SET SUPERSET

Mike Mentzer Pre Exhaust

Band Flys: 20 reps Incline Barbell or Dumbbell: To failure set with 95-135 lbs

 

3-5 SET SUPERSET

Mike Mentzer Pre Exhaust

Rope Pushdowns: 15 reps heavy Skullcrushers: To failure w/ a moderate weight (Touch nose or forehead)

 

AB CIRCUIT: 3-5 SETS

Straight Leg Raises: 20 reps Knee-ups: 20 reps

   

LEVEL 2

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP: 2 SETS

Banded Arrows: 15 reps Rotator Cuff: 15 reps V-Bar Pulldowns: 15 reps

 

CONJUGATE BENCH

*With speciality barbells

*Do pauses if you don’t have access to all the extras

Week 1: Football Bar + 3-count pause Week 2: Fat Bar + 2-count pause Week 3: Arch Bar + 1-count pause Week 4: Regular Bar + 5-count pause

*High rep Pulldowns in between sets for 15 reps

 

7 SET SUPERSET

Dumbbell Bench Press: 8 reps Banded Arrows: 15 reps

 

CONJUGATE BENCH MAX

Week 1: 3-count pause Week 2: 2-count pause Week 3: 1-count pause Week 4: 5-count pause

*High rep Pulldowns in between sets for 15 reps

*If you're pitching within a few days stick with 3-5 sets at a moderate weight and pay attention to form

 

7 SET SUPERSET

Dumbbell Bench Press: 8 reps Banded Arrows: 15 reps

 

3-4 SET SUPERSET

Mike Mentzer Pre Exhaust

Band Flys: 15 reps Incline Barbell or Dumbbell: To failure set with 95-135 lbs

 

3-4 SET SUPERSET

Mike Mentzer Pre Exhaust

Rope Pushdowns: 12 reps heavy Skullcrushers: To failure w/ a moderate weight (Touch nose or forehead)

 

AB CIRCUIT: 3-4 SETS

Straight Leg Raises: 15 reps Knee-ups: 15 reps

   

LEVEL 1

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

WARMUP: 2 SETS

Banded Arrows: 12 reps Rotator Cuff: 12 reps V-Bar Pulldowns: 12 reps

 

CONJUGATE BENCH

*With speciality barbells

*Do pauses if you don’t have access to all the extras

Week 1: Football Bar + 3-count pause Week 2: Fat Bar + 2-count pause Week 3: Arch Bar + 1-count pause Week 4: Regular Bar + 5-count pause

*High rep Pulldowns in between sets for 12 reps

 

6 SET SUPERSET

Dumbbell Bench Press: 8 reps Banded Arrows: 10 reps

 

CONJUGATE BENCH MAX

Week 1: 3-count pause Week 2: 2-count pause Week 3: 1-count pause Week 4: 5-count pause

*High rep Pulldowns in between sets for 12 reps

*If you're pitching within a few days stick with 3-5 sets at a moderate weight and pay attention to form

 

6 SET SUPERSET

Dumbbell Bench Press: 8 reps Banded Arrows: 12 reps

 

3 SET SUPERSET

Mike Mentzer Pre Exhaust

Band Flys: 12 reps Incline Barbell or Dumbbell: To failure set with 95-135 lbs

 

3 SET SUPERSET

Mike Mentzer Pre Exhaust

Rope Pushdowns: 10 reps heavy Skullcrushers: To failure w/ a moderate weight (Touch nose or forehead)

 

AB CIRCUIT: 3 SETS

Straight Leg Raises: 12 reps Knee-ups: 12 reps

LEVEL 3

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

BACK SQUAT MAX EFFORT WORK

BAND WAVE Week 1: 1 Black to a 3 Rep Max Week 2: 2 Red to a 2 Rep Max Week 3: 1 Black, 1 Red to a 1 Rep Max Week 4: 0 bands to a 1 Rep Max

 

3-5 SET SUPERSET

Mike Mentzer Pre Exhaust

Leg Extensions: 10-15 reps each High Bar Back Squats (heels up): To failure w/ 135 lbs

 

HIGH REP HAMSTRINGS: 3 SET SUPERSET

GHD: 20-30 reps Ankle Weight Hamstrings: 30 reps

 

AB CIRCUIT: 3-5 SETS

Straight Leg Raises: 20 reps Knee-ups: 20 reps

   

LEVEL 2

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

BACK SQUAT MAX EFFORT WORK

Week 1: 3 Rep Max Week 2: 2 Rep Max Week 3: 1 Rep Max Week 4: 0 bands to a 1 Rep Max

 

3-4 SET SUPERSET

Mike Mentzer Pre Exhaust

Leg Extensions: 10-12 reps each High Bar Back Squats (heels up): To failure w/ 135 lbs

 

HIGH REP HAMSTRINGS: 2-3 SET SUPERSET

GHD: 20-25 reps Ankle Weight Hamstrings: 25 reps

 

AB CIRCUIT: 3-4 SETS

Straight Leg Raises: 15-20 reps Knee-ups: 15-20 reps

   

LEVEL 1

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

3 SET SUPERSET

Mike Mentzer Pre Exhaust

Leg Extensions: 10 reps each High Bar Back Squats (heels up): To failure w/ 135 lbs

 

HIGH REP HAMSTRINGS: 2 SET SUPERSET

GHD: 20 reps Ankle Weight Hamstrings: 20 reps

 

AB CIRCUIT: 3 SETS

Straight Leg Raises: 15 reps Knee-ups: 15 reps

LEVEL 3

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

SPEED FRONT SQUAT

8 sets of 2 reps

BAND WAVE Week 1: 1 Black band Week 2: 2 Red band Week 3: 1 Black, 1 Red band Week 4: No bands

 

CLEANS

8 sets of 2 reps

Week 1: Below knee Week 2: From the floor Week 3: Off 1 Bumper plate Week 4: Off 2 Bumper plates

 

JUMPS

5 sets of 5 reps

Week 1: Max Height - 1 step Week 2: Max Height - 1 step w/ 3-lb ankle weights Week 3: Max Height - 1 step w/ 5-lb. ankle weights Week 4: Max Height - run step - jump high!

 

KETTLEBELL SWINGS

3 minutes for reps

 

ABS

Straight Leg Lifts: 4 sets of 10-20 reps Knee-ups: 4 sets of 10-20 reps Ab Bench: 5 minutes

   

LEVEL 2

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

SPEED FRONT SQUAT

7 sets of 2 rep

 

CLEANS

7 sets of 2 reps

Week 1: Below knee Week 2: From the floor Week 3: Off 1 Bumper plate Week 4: Off 2 Bumper plates

 

JUMPS

4 sets of 5 reps

Week 1: Max Height - 1 step Week 2: Max Height - 1 step w/ 3-lb ankle weights Week 3: Max Height - 1 step w/ 5-lb. ankle weights Week 4: Max Height - run step - jump high!

 

KETTLEBELL SWINGS

2 minutes for reps

 

ABS

Straight Leg Lifts: 3 sets of 10-20 reps Knee-ups: 3 sets of 10-20 reps Ab Bench: 4 minutes

   

LEVEL 1

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

SPEED FRONT SQUAT

6 sets of 2 rep

 

CLEANS

6 sets of 2 reps

Week 1: Below knee Week 2: From the floor Week 3: Off 1 Bumper plate Week 4: Off 2 Bumper plates

 

JUMPS

3 sets of 5 reps

Week 1: Max Height - 1 step Week 2: Max Height - 1 step w/ 3-lb ankle weights Week 3: Max Height - 1 step w/ 5-lb. ankle weights Week 4: Max Height - run step - jump high!

 

KETTLEBELL SWINGS

1 minutes for reps

 

ABS

Straight Leg Lifts: 3 sets of 10-15 reps Knee-ups: 3 sets of 10-15 reps Ab Bench: 3 minutes

LEVEL 3

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 3 minutes Lunges: 3 minutes Farmers Carry: 3 minutes Box Squats: 3 minutes Low Back Extensions: 2 sets 20 reps Ankle Weight Hamstrings: 50 reps

 

BICEP RIDICULOUSNESS: 5 SETS

Straight Barbell Curls: 30 reps Bicep Machine: 30 reps Incline Curls: 8 reps, 5 count twist, 4 more reps

 

TRICEP RIDICULOUSNESS: 5 SETS

Straight Bar Skullcrushers: 30 reps Overhead Rope Tricep Extensions: 30 reps Straight Bar Pushdowns: 10 reps, 10 1/.4 reps

 

HEAVY MINI GAUNTLET: 3-5 SETS

Alternating DB Curls: 12 reps Dumbbell Rollbacks: 12 reps DB Hammer Curls: 12 reps Overhead Pushdowns: 12 reps

 

HIGH REP FINISHER: 3-5 SET SUPERSET

Bicep Machine: 50 reps Band Pushdowns: 50 reps

 

AB CIRCUIT: 3-5 SETS

Straight Leg Raises: 20 reps Knee-ups: 20 reps Ab Wheels: 20 reps Weighted Crunches: 20 reps Stick Twists: 20 reps

   

LEVEL 2

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

BICEP RIDICULOUSNESS: 4 SETS

Straight Barbell Curls: 25 reps Bicep Machine: 25 reps Incline Curls: 8 reps, 5 count twist, 4 more reps

 

TRICEP RIDICULOUSNESS: 4 SETS

Straight Bar Skullcrushers: 25 reps Overhead Rope Tricep Extensions: 25 reps Straight Bar Pushdowns: 9 reps, 9 1/.4 reps

 

HEAVY MINI GAUNTLET: 3-4 SETS

Alternating DB Curls: 10 reps Dumbbell Rollbacks: 10 reps DB Hammer Curls: 10 reps Overhead Pushdowns: 10 reps

 

HIGH REP FINISHER: 3-4 SET SUPERSET

Bicep Machine: 40 reps Band Pushdowns: 40 reps

 

AB CIRCUIT: 3-4 SETS

Straight Leg Raises: 15 reps Knee-ups: 15 reps Ab Wheels: 15 reps Weighted Crunches: 15 reps Stick Twists: 15 reps

   

LEVEL 1

WARMUP GPP

Change order each time

Sled Drag or Deadmill: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 sets 12 reps Ankle Weight Hamstrings: 30 reps

 

BICEP RIDICULOUSNESS: 3 SETS

Straight Barbell Curls: 20-25 reps Bicep Machine: 20-25 reps Incline Curls: 8 reps, 5 count twist, 4 more reps

 

TRICEP RIDICULOUSNESS: 3 SETS

Straight Bar Skullcrushers: 20-25 reps Overhead Rope Tricep Extensions: 20-25 reps Straight Bar Pushdowns: 8 reps, 8 1/.4 reps

 

HEAVY MINI GAUNTLET: 3 SETS

Alternating DB Curls: 8 reps Dumbbell Rollbacks: 8 reps DB Hammer Curls: 8 reps Overhead Pushdowns: 8 reps

 

HIGH REP FINISHER: 3 SET SUPERSET

Bicep Machine: 30 reps Band Pushdowns: 30 reps

 

AB CIRCUIT: 3 SETS

Straight Leg Raises: 12 reps Knee-ups: 12 reps Ab Wheels: 12 reps Weighted Crunches: 12 reps Stick Twists: 12 reps